Low carb diets, including
the ketogenic diet, have been controversial for decades. The belief that fats
are bad while carbohydrates are good, which has its origins in scientifically
questionable studies from the 1950s, still assumes a strong hold over public
consciousness.

However, the tides are gradually turning, and
more researchers are beginning to question the 20th century's incessant
demonization of fats. In fact, since 2002 there have been over 20 studies
conducted on low carb diets, and the overwhelming majority of them clearly show
that the health benefits of a low carb diet considerably exceed those of a low
fat diet - especially when it comes to weight loss and cardiovascular health.

Weight loss

Studies show that people who
significantly reduce their carbohydrate intake tend to lose more weight, and at
greater speed, than those on low fat diets. For example, a study published in a Journal of Medicine found that
obese subjects that suffered from a high prevalence of diabetes or a metabolic
syndrome lost more weight on a six month low carb diet than on a calorie- and
fat-restrictive diet. Another study produced similar results. "The low carb diet appears to be an effective method for short-term weight loss in
overweight adolescents and does not harm the lipid profile," concluded the
authors.

Perhaps the biggest reason why low carb diets
are so effective at resulting in weight loss is that fat is naturally
satiating and can lead to an automatic reduction in appetite. Carbohydrates, on
the other hand, tend to have high glycemic loads and can wreak devastation with blood
sugar levels, resulting in greater hunger and thus, by extension, greater
calorie intake.

Cardiovascular health

A growing number of studies also show
that low carb diets have impressive benefits for our cardiovascular health. One
study for instance, showed that carbohydrate restriction could
decrease the risk for atherosclerosis and coronary heart disease in adult men.
Additionally, another study found that subjects on a low carb diet experienced increased HDL
cholesterol levels, and decreased triglyceride concentrations, when compared to
subjects on a conventional diet. Low carb diets have even been found to reduce
blood sugar and insulin levels.

Since heart disease is responsible for 1 out of
4 deaths in the United States, it's important that we adhere to a diet that minimizes our risk of this
widespread medical condition. Ongoing research offer that a low carb or
ketogenic diet, coupled with regular exercise, is one the best ways to achieve
this important goal.

Following a low carb diet

A lot of
people are initially hesitant to follow a low carb diet, since they assume that
it is too restrictive. In reality, however, a large number of foods are allowed
on the diet, including fish and seafood, meat, eggs, vegetables, nuts, seeds,
high-fat dairy, healthy oils, fats and, on occasion, even tubers. On the other
hand, we avoid sugar, wheat and other grains, seed oils, trans fats, artificial
sweeteners and all processed foods. This is a diet that comes much more
naturally to us than the Standard American Diet, in which carbs and processed
foods reign supreme, and will benefit most of us in the long run.

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